Ebia woate aduan ahorow a wɔde ma wo mu duru so nyinaa ho asɛm, ɛnte saa? Aduan a wɔka ho asɛm kɛse no mu biako ne Atkins aduan. Bacon ne nkesua a wɔde yɛ anɔpaduan, salmon a wɔde cream cheese ayɛ awia aduan, ne steak a wɔde bɔta ayɛ anwummere aduan... Sɛ wubetumi atew wo mu duru so denam aduan a ɛte sɛɛ a wubedi so a, ɛbɛyɛ wo nwonwa. Sɛ woyɛ obi a wopɛ aduan a ɛte sɛɛ sen karɔt a, ɛnde ebia saa aduan yi bɛfata wo. Nanso, ɛsɛ sɛ woto carbohydrates ano hye. Momma yɛnhwɛ aduan yi ho nsɛm bi.
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Sɛ yɛbɛka no tiawa a, dɛn ne Atkins Adidi no?
Atkins Adidi yɛ aduan ho nhyehyɛe a komayare ho ɔbenfo Robert Atkins yɛe. Adwene titiriw ne sɛ wɔbɛtew carbohydrates so na ama srade ne protein a wodi no akɔ soro.
Sɛ yɛbɛka no tiawa a, ɛte sɛ eyi. Yɛn nipadua te sɛ kar. Mpɛn pii no, yɛn nipadua de carbohydrates a yedi (te sɛ abodoo, aburow, ɛmo) di dwuma sɛ ne pɛtro titiriw a ɛma ahoɔden. Nanso sɛ yɛtew carbohydrates dodow a yɛde ma yɛn nipadua no so a, ɛsɛ sɛ nipadua no hwehwɛ pɛtro foforo na ama anya ahoɔden. Afei, nipadua no hyew srade a wɔde asie wɔ nipadua no mu no na ɛma ahoɔden. Yɛfrɛ saa adeyɛ yi ketosis . Atkins aduan no nnyinasosɛm titiriw ne sɛ ɛbɛsakra nipadua no mu nneɛma a ɛsakra, ahyew srade a ɛwɔ nipadua no mu, na ɛbɛtew ne mu duru so.
Nnuan bɛn na wobetumi adi wɔ saa aduan yi so na wontumi nni?
Wɔ saa aduan yi so no, wunya kwan di protein ne nnuan a srade wom pii. Nanso ɛsɛ sɛ wo werɛ fi carbohydrates a starch ne asikre pii wom. Wubenya eyi ho adwene pa denam pon a ɛwɔ ase ha no a wobɛhwɛ so.
| ✅ Nneɛma a ɛsɛ sɛ wodi | ❌ Nneɛma a ɛsɛ sɛ woyi fi hɔ |
|---|---|
| Nam | Abodoo ne nneɛma a wɔde yɛ paanoo |
| Nkokoaa a wɔyɛn wɔn | Pasta ne noodles ahorow |
| Mpataa ne ɛpo mu nnuan afoforo | Nnuadewa a starch wom te sɛ ɛmo ne ɛmo a ɛyɛ dɛ |
| Nkwaa a wɔde yɛ nkesua | Chips ahorow (Ɛmo a wɔayam) . |
| Bɔta ne Ngo | Biscuit, keeki ne nnuan afoforo a ɛyɛ dɛ |
| Cheese Ahorow Ahorow | Asikre ne anonne a ɛyɛ dɛ |
| Nnuadewa a ɛyɛ ahabammono a starch kakraa bi na ɛwom (kabege, lettuce) . | Nnuaba a ɛyɛ dɛ (wɔ mfiase) . |
Mfiase no, wubenya wo carbohydrates afi nhabannuru nkutoo mu. Bere a worenya nkɔso wɔ aduan no mu no, nkakrankakra wubetumi de nnuan afoforo te sɛ nnuaba, nnuaba, ne akyiri yi aburow a wɔayam aka ho.
Atkins Adidi no Afã Anan
Atkins aduan a wɔtaa di (Atkins 20) no wɔ afã atitiriw anan.
- Ɔfa 1 (Ɔfa 1 - Induction): Eyi ne ɔfã a edi kan na ɛyɛ den sen biara . Ɛha na wo nipadua no gyae carbohydrates a ɛhyew na efi ase hyew srade (ketosis). Eyi bɛma wo mu duru so atew ntɛmntɛm. Wɔ saa bere yi mu no, wubetumi adi carbohydrates gram 20 pɛ da biara, na ɛno nso fi nhabannuru mu.
- Ɔfa 2 - Kari pɛ: Wɔ saa ɔfa yi mu no, wode nkakrankakra fi ase de nnuan a carbohydrate wom pii (te sɛ nnuaba ne nnuaba) ka w’aduan ho. Botae no ne sɛ wubenya carbohydrates dodow a wubetumi adi da biara bere a wokɔ so so tew wo mu duru so no.
- Phase 3 - Fine-Tuning: Saa phase yi yɛ bere a wo ne wo mu duru so tew botae no ntam kwan bɛyɛ nkaribo 10. Ɛha na wusua sɛnea wobɛkɔ so akura wo mu duru a woatew no mu bere a woda so ara so tew nkaribo kakraa a etwa to no. Saa bere yi de, wubetumi de nneɛma te sɛ nnuaba ne nhabannuru a starch wom aka ho.
- Ɔfa 4 - Nkwa Nna Nsiesiei: Eyi ne nkwa nna nyinaa nsiesie fã. Ɛha na wubesua aduan a wuhia na ama woakura mu duru a wo so tew no mu na amma ansan amma bio.
Atkins 40 nhyehyɛe a wɔde aba foforo no yɛ nea ɛyɛ ahomegye kakra. Ɛma wonya ahofadi kɛse wɔ nnuan a wobɛpaw mu, efisɛ wubetumi adi carbohydrates gram 40 da biara fi mfiase.
Ɔkwan bɛn so ankasa na woyɛ saa aduan yi?
Aduan a wɔyɛ ne nneɛma a wɔtɔ
Ɔkwan a eye sen biara a wobɛfa so ama saa aduan yi ayɛ yiye ne sɛ w’ankasa wubesiesie w’aduan wɔ fie. Sɛ wotɔ nnuan a wɔasiesie fi sotɔɔ mu a, ɛsɛ sɛ wokenkan nea wɔakyerɛw so no yiye na ama woahu sɛnea carbohydrate ne asikre dodow a ɛwom no te. Ɛtɔ mmere bi a, nneɛma a yensusuw ho mpo, te sɛ salad dressings ne soseji mpo betumi de asikre ne carbohydrates aka ho.
Apɔw-mu-teɛteɛ ho hia
Ɛwom sɛ ɛho nhia sɛ wɔteɛteɛ w’apɔw mu na ama obi mu duru so atew wɔ Atkins aduan no so de, nanso ɛho hia na ama obi anya asetra a ahoɔden wom. Fa yɛ wo botae sɛ anyɛ yiye koraa no wobɛyɛ nnam simma 30 da biara. Sɛ woanteɛteɛ w’apɔw mu da anaasɛ wowɔ ayaresa tebea bi a, ɛho hia sɛ wo ne wo duruyɛfo kasa ansa na woafi apɔw-mu-teɛteɛ nhyehyɛe ase.
So wɔn a wonni nam nso betumi ayɛ eyi?
Yiw, wɔn a wonni nam ne wɔn a wonni nam nso betumi ayɛ nsakrae wɔ saa aduan yi mu. Nanso, ɛsɛ sɛ wohuruw Atkins 20 no fã a edi kan no, efisɛ ɛyɛ anohyeto kɛse wɔ carbohydrates ho. Wobetumi anya wɔn protein afi nneɛma te sɛ:
- Nkwaa ne kyiisi (ma wɔn a wonni nam) .
- Soya nneɛma (Soya) .
- Nnuadewa ne Aba
- Atoko te sɛ atoko ne chickpeas
- Nnuadewa a protein pii wom te sɛ คินาย (Quinoa) .
Dɛn ne mfaso ne ɔhaw ahorow a ɛwɔ Atkins aduan no so?
Te sɛ biribiara no, saa aduan yi wɔ afã horow a eye ne nea enye nyinaa.
| 👍 Nneɛma a mfaso wɔ so | 👎 Cons & Asiane ahorow a ɛwɔ mu |
|---|---|
| Nea efi mu ba ntɛmntɛm: Ebia wubehu sɛ wo mu duru so tew ntɛmntɛm wɔ adapɛn abien a edi kan no mu. | Mu duru a wɔsan nya: Te sɛ aduan biara no, hokwan wɔ hɔ sɛ obi mu duru bɛsan ayɛ kɛse bere a woagyae no. |
| Akwahosan tebea horow a wobedi so: Sɛ obi mu duru so tew a, ebetumi aboa ma woadi tebea horow te sɛ asikreyare ne mogya mmoroso so. | Asiane a ɛtra hɔ kyɛ: Adanse wɔ hɔ a ɛkyerɛ sɛ mmoa srade pii a obi di no betumi ama asiane a ɛwɔ hɔ sɛ obenya komayare ne kokoram bere tenten no ayɛ kɛse. |
| Aduan no ma abotɔyam: Protein ne srade pii wom, enti ɔkɔm nkum wo. | Nsunsuanso bɔne: Sɛ carbohydrates so tew mpofirim a, nnipa binom betumi anya yare no ho sɛnkyerɛnne te sɛ:
|
Nea ɛho hia sen biara: Ɛho hia sɛ wo ne wo duruyɛfo kɔ ansa na woafi ase adi aduan a ɛyɛ katee te sɛ eyi, titiriw sɛ wowɔ aduruyɛ mu tebea bi te sɛ asikreyare, mogya mmoroso, asaabo mu yare, anaa srade a ɛdɔɔso a. Ɛsɛ sɛ oduruyɛfo hwɛ sɛ saa aduan yi fata wo anaa.
Nhwehwɛmu ada no adi sɛ nnipa a wɔpaw srade a efi afifide mu (sɛ nhwɛso no, ngodua ngo, avocado) ne protein a efi afifide mu (sɛ nhwɛso no, soya, atoko) sen mmoa srade ne protein no nya akwahosan pa. Enti sɛ woredi saa aduan yi so a, ɛfata sɛ wususuw ɛno nso ho.
Nkrasɛm a Wɔde Kɔ Fie
- Atkins aduan no yɛ adidi nhyehyɛe a carb kakraa bi na ɛwom, protein pii, ne srade pii wom a ɛboa ma wɔhyew nipadua mu srade a wɔakora so na ɛso tew.
- Ɛwom sɛ ebia wubehu sɛ wo mu duru so tew ntɛmntɛm wɔ mfiase de, nanso nkonimdi a ɛtra hɔ kyɛ hwehwɛ nteɛso ne ahofama. Ɛho hia sɛ wodan kɔ aduan no afã horow a edi hɔ no so.
- Sɛ wopaw srade ne protein ahorow a efi afifide mu "papa" te sɛ ngodua ngo, avocado, ne nnuaba sen mmoa srade a, eye ma wo koma akwahosan.
- Nneɛma bɔne te sɛ tiyɛ, akisikuru, ne ɔbrɛ betumi aba.
- Nea ɛho hia sen biara: Bere nyinaa kɔ wo duruyɛfo nkyɛn ansa na woafi adidi biara ase, titiriw sɛ wowɔ ayaresa mu tebea afoforo a.
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